Name: Parmesan Chicken & Veggie Bake
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Ingredients: 1 medium Zucchini (cut into thick chunks); 1 medium Yellow Squash; 0.5 pound Red Potatoes (quartered); 1 small Red Bell Pepper (sliced thinly); 1 tablespoon Olive Oil; 1 teaspoon Kosher Salt; 0.5 teaspoon Ground Black Pepper; 0.75 cup Whole-Wheat Panko Breadcrumbs; 0.5 cup Low-Fat Parmesan Cheese (grated); 2 teaspoons Garlic Powder; 24-32 ounces Boneless and Skinless Chicken Breasts; 2 large Egg Whites

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Are you on the lookout for a wholesome, mouthwatering dish that combines protein and veggies in a delightful bake? Look no further than this Parmesan Chicken & Veggie Bake. It’s a meal that not only satisfies your taste buds but is also packed with nutrition, making it a fantastic option for family dinners or meal prep for the week ahead. With a crunchy panko and Parmesan topping, tender chicken, and vibrant vegetables, every bite is a celebration of flavor.

Why Cooks Rave About It

This dish has become a favorite among home cooks for several reasons. First, it’s incredibly versatile, allowing you to swap out vegetables based on what’s in season or what you have on hand. Second, the preparation is straightforward, making it perfect for busy weeknights. Lastly, the combination of juicy chicken, roasted vegetables, and a crispy topping makes it a winner on every plate. Whether you’re serving it to family or hosting friends, this bake is sure to impress.

Ingredient Notes

Zucchini: One medium zucchini cut into thick chunks adds moisture and texture.
Yellow Squash: This adds a lovely sweetness and is another nutritious veggie option.
Red Potatoes: A half pound, quartered, they provide a hearty base and absorb flavors beautifully.
Red Bell Pepper: A small pepper, sliced thinly, for a pop of color and sweetness.
Olive Oil: Just a tablespoon to help the vegetables roast perfectly.
Kosher Salt: One teaspoon for seasoning; it enhances all the flavors.
Ground Black Pepper: A half teaspoon adds a little kick.
Whole-Wheat Panko Breadcrumbs: Three-quarters of a cup for that essential crunch.
Low-Fat Parmesan Cheese: A half cup, grated, for a cheesy finish that’s not too heavy.
Garlic Powder: Two teaspoons to infuse the dish with a savory depth.
Boneless and Skinless Chicken Breasts: 24 to 32 ounces, the star of the dish, offering lean protein.
Egg Whites: Two large egg whites to help the breadcrumbs stick to the chicken.

What’s in the Gear List

Baking Dish: A 9×13 inch dish works great for this recipe.
Mixing Bowl: For combining your breadcrumbs, cheese, and seasonings.
Cutting Board and Knife: Essential for prepping your veggies and chicken.
Measuring Cups and Spoons: To ensure accuracy in your ingredients.
Whisk: For mixing the egg whites.

The Method for Parmesan Chicken & Veggie Bake

Step 1: Preheat Your Oven

Preheat your oven to 400°F (200°C). This ensures your bake will get that golden, crispy topping.

Step 2: Prepare the Veggies

In your baking dish, combine the thick chunks of zucchini, yellow squash, quartered red potatoes, and thinly sliced red bell pepper. Drizzle with olive oil, sprinkle with kosher salt and ground black pepper. Toss everything to coat the vegetables evenly.

Step 3: Prepare the Chicken

In a mixing bowl, whisk the egg whites until slightly frothy. Dip each piece of chicken breast into the egg whites, allowing any excess to drip off.

Step 4: Create the Coating

In another bowl, combine the whole-wheat panko breadcrumbs, grated low-fat Parmesan cheese, and garlic powder. Mix well.

Step 5: Coat the Chicken

Press each egg white-coated chicken breast into the breadcrumb mixture, ensuring each side is well-covered. Place the coated chicken on top of the vegetables in the baking dish.

Step 6: Bake to Perfection

Place the baking dish in the preheated oven and bake for about 30-35 minutes or until the chicken is cooked through and the vegetables are tender. The internal temperature of the chicken should reach 165°F (75°C).

Step 7: Serve and Enjoy

Once out of the oven, let the dish cool for a few minutes before serving. This dish is delightful on its own or paired with a side salad for a complete meal.

Warm & Cool Weather Spins

Summer Twist: Use fresh, seasonal veggies like cherry tomatoes and eggplant for a light summer bake.
Fall Edition: Swap out the summer veggies for butternut squash and Brussels sprouts, adding a touch of fall flavor.
Spicy Kick: Add sliced jalapeños for a spicy version that will warm you up on chilly evenings.
Herb Infusion: Incorporate fresh herbs like thyme or rosemary for an aromatic touch that elevates the dish.

Pro Perspective

This Parmesan Chicken & Veggie Bake is a wonderful canvas for creativity in the kitchen. Don’t hesitate to play with the spices or the type of cheese used. You can make it gluten-free by substituting the breadcrumbs with gluten-free options, or even try different proteins like turkey or tofu for a plant-based alternative. The key is to keep the method intact while enjoying the versatility of flavors.

Storage & Reheat Guide

Leftovers can be stored in an airtight container in the refrigerator for up to four days. To reheat, simply place in the oven at 350°F (175°C) until warmed through, about 15-20 minutes. For a quicker option, microwave in short intervals until heated. This dish also freezes well; just make sure to wrap it tightly in foil or plastic wrap before freezing, and it should last up to three months.

Troubleshooting Q&A

What if my chicken is dry after baking?

To avoid dry chicken, ensure that you don’t overbake it. Use a meat thermometer to check the internal temperature, and take it out as soon as it reaches 165°F (75°C).

Can I use different vegetables?

Absolutely! Feel free to swap out the vegetables for any you prefer or have on hand. Just keep in mind that cooking times may vary, so check for tenderness.

How can I make this dish spicier?

Add crushed red pepper flakes to the breadcrumb mixture or include spicy vegetables like jalapeños to give it a kick.

Can I make this dish ahead of time?

Yes! You can prepare it a day in advance and store it in the refrigerator. Just pop it in the oven when you’re ready to eat.

See You at the Table

This Parmesan Chicken & Veggie Bake is more than just a meal; it’s an experience that brings people together around the table. With its comforting flavors and vibrant colors, it invites everyone to dig in and enjoy. So gather your loved ones, serve up this delicious dish, and create memories that will last a lifetime. Happy cooking!